11-22-13 – Bench Press

Throughout the entire week my body felt sluggish and weak. I did not train all week and my body felt it. Tonight at the end of the night I needed to get under the bar. I decided to bench because I knew I would be able to get out of the gym fast and go home to my wife.  The environment was great! It was near closing time of the gym and only me, my sister, her boyfriend and my dad were at HPF. Having family here makes everything so much better.

The weight felt great in my hands. I missed  that feeling. The weight I was handling wasn’t too much but enough for me to get in some good work. I felt that I was getting good leg drive during my sets. I kept my upper back as tight as possible as I was lowering the bar to my chest. This helps with not only stabilizing the bar but also allows for more drive when you are lifting it off your chest. I finished with doing my accessories as a circuit. Tonight’s session was in need.

Bench Press
Warm Ups
Bar 2 x 8
2 x 5 - 155, 175
x 3 - 195
Working Sets
5 x 3 - 230, 250, 270, 290, 315
Incline Bench Press 3 x 5 - 235, 250, 270
Facepulls 3 x 15 - orange band
DB Side Raise 3 x 12 - 25
DB Extensions 3 x 12 - 35
Hammer Curls 3 x 12 - 25